Thursday 9/5

CFP: A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set.
For example: Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg
B. In sets of 60 seconds of work followed by 60 seconds of rest, complete:
135/95 lbs Ground to Overhead x 30 reps
Toes to Bar x 50 reps
Double-Unders x 100 reps
If you complete all reps from one exercise and still have time left in that minute, you may use that time to chip away at the next exercise.
C. Optional Finisher:
For time:
10 Rope Climbs
CFF: A. Take 15 minutes and practice gymnastics skills of your choice.
B. In sets of 60 seconds of work followed by 60 seconds of rest, complete:
DB Ground to Overhead x 30 reps (Alternate arms each rep)
Knee Raises x 40 reps
Double-Unders x 100 reps (Sub 3:1 Single Unders)
If you complete all reps from one exercise and still have time left in that minute, you may use that time to chip away at the next exercise.
C. Optional Finisher:
Rope Climb Practice